How to do the Dumbbell Romanian Deadlift
Stand with a dumbbell in each hand in front of your thighs, knees slightly bent.
Push your hips back and lower the dumbbells close to your legs with a flat back.
Go down until you feel a stretch in your hamstrings.
Stand up by driving your hips forward and squeezing your glutes.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Romanian Deadlift doesn’t suit your gym or your joints.
Train smarter
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- Getting back into the gym after a break: a 4-week planGetting back into the gym after a break: how much muscle and strength you lose, how muscle memory helps, and a 4-week plan that avoids crippling soreness.
- Dumbbell only workout plan: 4-day program for muscleA complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
